From checking text messages to reading emails, people place a lot of strain on muscles in the back of the neck when looking down at electronic devices. When your muscles contract to hold a position, you may experience neck pain, spasms, stiffness, and headaches. To avoid the symptoms of “tech neck,” here are two steps you should take and two habits to break. 

Do:

Raise the computer screen.

If you sit in front of a computer for most of the workday, minor neck pain could turn into a chronic condition. When neck muscles tighten to hold the head in a fixed position, disks tense up. The cushioning between the vertebrae may bulge from the strain and rupture as a result.

To prevent spinal problems, raise your monitor so you don’t have to tilt your head downward to view it, and position the back of your chair to recline at a 25- to 30-degree angle to lessen pressure on disks.

Set time limits. 

Keeping muscles locked in the same position brings on neck pain. Move around often to remain comfortable. If you’re working at a computer, set an alarm to take breaks every 15 to 30 minutes. Along with walking around, gently titling your head from side to side will improve blood flow and prevent stiffness.

Don’t:

Forget to drink water. 

The cervical vertebrae, or the bones in your neck, are connected by facet joints. Your body needs water to keep these joints lubricated and functioning correctly. Water also provides muscles with electrolytes, which supply energy to fight fatigue. 

Use a chair without a headrest. 

To avoid tech neck, use a chair with a headrest while looking at computer, tablet, and smartphone screens. Backless chairs don’t provide adequate support. If you keep your head flush with the headrest, you can avoid looking down and straining stiff muscles.

If you have neck pain from looking down at electronic devices, contact the chiropractors at Midway Pointe Chiropractic. They’ve been treating clients in Elyria, OH, and surrounding communities for over a decade, diagnosing problems with free spinal analyses and X-rays to determine the scope of damage. They develop customized plans of chiropractic adjustments to repair bulging disks, improve muscle strength, and provide neck pain and headache relief. Read testimonials online and shared comments on Facebook. Call (440) 324-2040 for a consultation.